Five Mindfulness Exercises to Help You Unwind
Your mind is racing and you’ve been scrolling through Instagram for the last twenty minutes, barely taking in what’s on the screen.
You’ve heard about mindfulness before (and it’s repeated so often it can tend to get annoying.) But in times like these, taking a moment to be mindful can do a lot to calm you down and reconnect you to the present moment.
Here at KMA Therapy, we’re passionante about helping you find the resources you want - and understand their benefits.
After reading this article, you’ll know about the benefits of mindfulness and have five new mindfulness exercises to try.
What are the Benefits of Mindfulness?
Practising mindfulness is a great way to ground yourself in the present moment. It’s not always enough on it’s own, but it can be a great addition to therapies like Existential Therapy or Cognitive Behavioural Therapy.
Benefits of mindfulness include:
- Reducing stress
- Improving focus
- Emotional regulation
- Improved sleep quality
- Enhanced self-awareness
- Minimizing anxiety and depression
5 Mindfulness Exercises to Try Today
Try these exercises to experience the benefits of mindfulness for yourself.
1. Walking Meditation
Sitting down and sitting still for a fifteen-minute meditation might work for some people - but for others, it can sound unbearable.
Listening to these meditations while walking can be a great alternative. There are even specific meditations designed to be listened to while walking!
Exercise also has benefits for mental health, making walking meditations an ideal way to bust your stress.
2. Body Scanning
Body scanning is when you take the time to become aware of every part of your body.
In this exercise, you lie down on your back and focus on each part of your body in sequence, from your toes to the top of your head.
Try to relax each part of your body as you think of it, and visualize any tension leaving your body.
3. Use the 5-4-3-2-1 Technique
The 5-4-3-2-1 technique is a popular mindfulness exercise that’s often used to help manage anxiety.
When you’re feeling overwhelmed, stop and observe:
- 5 things that you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you smell
- 1 thing you taste
This exercise helps bring your awareness back to the present moment and can help ground you when you’re feeling out of control.
4. Attentive Listening
This exercise can be extra fun as it involves listening to your favourite music!
Choose a song and begin playing it (this works best with headphones).
While you’re listening, focus intently on the music - you might know all of the words, but have you listened to the harmonies of the vocals or the solid beat of the drums?
Try and hear something you’ve never heard before.
(If you’re looking for an added experience, check out the Dolby Atmos Stems version of your favourite song on YouTube and thank us later.)
5. Gratitude Journalling
Gratitude has its own host of benefits for mental health, and the added action of putting pen to paper can help you feel more grounded.
Try journaling about:
- The best part of your day
- Something kind someone said to you
- Your favourite movie or television series
- A person in your life who you’re thankful for
- An act of kindness you were able to do for someone else
Next Steps for Easing Your Stress
After reading this article, you know the benefits of mindfulness and five mindfulness exercises.
Here at KMA Therapy, we’re here to give you extra support when you need it.
Book an appointment today or reach out to our team with any questions.
If you’re not yet ready to book an appointment, check out these articles to keep learning:
